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Walking, the simplest form of physical activity is a highly recommended practice by doctors worldwide. This effortless exercise requires no equipment but just a safe space to move. While it's widely known that walking keeps us fit, its numerous health benefits can't be overlooked. Walking for 60 minutes each day can have an incredible impact on your overall quality of life. From enhancing metabolism to boosting mental clarity, every minute of this stroll offers something unique. Let's break down the entire one-hour walking routine, describing what exactly happens in each minute when we walk.

What Happens When You Walk For An Hour?

First 5 Minutes

Within the first 5 minutes of walking, the heart rate slightly increases and blood vessels expand, allowing more oxygen-rich blood to flow to the muscles and brain. This gentle shift awakens the body and improves focus, mental clarity and coordination. Circulation increases, warms the feet and legs and eases any stiffness from prolonged sitting.

10-15 Minutes

Within 10-15 minutes, your heart beats faster and your leg and hip muscles start working harder. They need more oxygen, so you breathe deeper to take in more air. This helps your muscles keep going and you start burning more calories. By the 15-minute mark, your body is using stored energy and your calorie burn increases.

20-30 Minutes

As you reach the 20-30 minute mark of walking, your body starts to shift gears, burning more fat for energy, especially if you're walking at a brisk pace. At the same time, cortisol levels decrease while endorphins and dopamine levels surge, leading to a noticeable boost in mood. Anxiety and stress melt away, replaced by a sense of relaxation and well-being as the body responds to the gentle exercise.

30-40 Minutes

Between 30-40 minutes of walking interval, mental clarity sharpens and cognitive function improves. Research shows that walking enhances memory, reduces mental fatigue and boosts focus. A Stanford University study even found that a 40-minute walk can increase creative thinking and problem-solving skills, making this an ideal time for brainstorming and tackling complex challenges.

40-50 Minutes

After 40-50 minutes of walking, your body reaches a steady pace, burning more calories through aerobic activity. Major muscle groups including glutes, hamstrings, calves and core are actively engaged. Prolonged movement also enhances insulin sensitivity, improves the body's ability to manage blood sugar levels and reduces the risk of type 2 diabetes.

walking benefits

How does the body react when you walk for an hour? (Image Credits: Canva)

50-60 Minutes

Between 50-60 minutes of walking, the cardiovascular system experiences significant benefits. Heart health improves as the heart muscle strengthens and cholesterol levels are optimised. Additionally, bones receive a gentle weight-bearing workout while maintaining bone density and reducing the risk of osteoporosis.

After 60 Minutes

After completing a 60-minute walk, the body shifts into repair mode, fixing minor muscle damage and strengthening tissues. Even at rest, your metabolism keeps burning calories. The mood-boosting effects persist and sleep quality often improves, especially if the walk is taken outdoors in natural light.

ALSO READ: 5 Reasons Why Walking Outdoors Is Better Choice Than Walking Indoors

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Disclaimer: This content, including suggestions and advice, provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information before making any drastic changes in your lifestyle.